Are you leveraging affirmations to increase your success?

April 2, 2010

What Are Affirmations?

Affirmations are considered “new age” terminology for the practice of positive thinking.  The principle is to surround yourself with positive statements and ideas about what you want in life, and you will be more likely to achieve your goals.  Affirmations are positive statements that reinforce and inspire you to reach your true life destination and personal fulfillment.

Affirmations can be used to help you achieve success in all areas of your life, everything from your professional life to your health, your love life and your financial situation. If properly written and you commit to your affirmations, they will help you reach your goals and find personal fulfillment.  

How Do Affirmations Work?

To be happy and fulfilled in life, we must believe in ourselves. For all of us, our beliefs are thoughts that have been programmed into us since childhood. Some of these beliefs will help you to achieve your goals, but some of the “pre-programming” we have had holds us back from allowing us to believe what we really want for ourselves is actually possible. At a subconscious level, we are continually affirming our thoughts and desires, but to wash away the negative programming that is holding us back, and to really believe in ourselves, we must verbalize our inspirations.

By verbalizing our positive thoughts, over and over again, you re continually chipping away at your negative self-conscience and re-programming your thoughts. Let’s take a goal such as weight loss as an example. If you have always struggles with weight loss, an example of an affirmation you may use would be:

“I am healthy and happy with my appearance”.

You will notice the first times you verbalize this affirmation, you may feel uncomfortable and have negative feelings arouse from within. You may even have a feeling of resistance before you say the statement. This is your subconscious showing its true feeling. You subconscious is not agreeing with your statement and is trying to tell you it is not possible.  Keep at it. Repeat your affirmation, day after day. You will eventually start to feel joy and a sense of well-being. This is when you know your affirmation is starting to work. You are essentially “brainwashing” away any negative thoughts you have about the goal you are trying to reach.

How Quickly Will My Affirmations Start To Work For Me?

There is no specific formula or timeline that will dictate how long it will take before your affirmations stat to have an impact on your life. It will depend greatly upon how much inner resistance you have to the affirmations you have written and how willing you are to make a change in your life. The question should not really be one of how long it will take, but rather how much do you want the change to happen.


How to Write Affirmations

There are no set rules on how to write affirmations, but there are some tips to help you write meaningful, effective affirmations:

Tips to making Affirmations Relevant and Useful

Write in the present tense
  • If you write about what you want in the future, you may end up waiting a long time for your affirmation to come true.
  • You cannot make affirmations for other people. You are doing this for you. Your affirmations should in fact sound self centered. Their purpose is to encourage you and attract what you want out of life.
  • Your affirmation should always be in a positive tone, and it should include a positive emotion such as: I am excited, I am passionate, I am slim, I am fit, I am healthy….
  • The more likely you are to remember your affirmation, the more likely you are to say it. If it is too wordy, you will have a hard time remembering it.
  • If what you have written makes you so uncomfortable that you feel you are lying to yourself, change the wording something you believe, such as:
    • I intend to….
    • I am willing to….
    • I choose to….
Make it about you
Include positive emotion
Keep it short and sweet
You must believe it


Examples of Affirmations


  • I am healthy in mind, body and spirit.
  • Every day I am getting stronger and healthier.
  • My body is healed, restored and filled with energy.
  • I am living a long, happy, healthy life.
  • I am in control of my health and wellness.
  • I allow health and happiness to flow through my body.


  • I attract only healthy relationships.
  • I am special and deserve love.
  • I am surrounded by love.
  • My heart is open to love.
  • I deserve love and pleasure.
  • I am ready for a loving, fulfilling, respectful relationship.


  • I love my job and I am good at it.
  • Doors of opportunity and abundance are open to me now.
  • I am passionate about my career and it rewards me with abundance.
  • At this moment, I am attracting the perfect career into my life.
  • I have strong skills and employers want to hire me.
  • Opportunities come easily to me.


Self Confidence
  • I am beautiful and admired.
  • I love myself unconditionally.
  • I am wonderful and grateful to be me.
  • I love my  life.
  • I am unique and lucky to be me.
  • I can do anything I set my mind to.


  • My fitness routine is enjoyable, energetic and effective.
  • When I am exercising, I feel healthier and healthier every minute.
  • My body responds to my fitness goals.
  • I feel rejuvenated and energized after exercising.
  • I feel healthier when I work out.
  • I am good to my body and my body is good to me.


Weight Loss
  • I enjoy eating  healthy.
  • I feel thin.
  • I am getting stronger, thinner and healthier every day.
  • I am the perfect weight for me.
  • I choose to make positive healthy choices for myself.
  • I love and appreciate my body.


Getting Results From Your Affirmations

There are several methods that can be used alone, or in combination. You will have to determine what method(s) are going to work for you. At minimum though, you need to verbalize your affirmations at least once a day in combination with at least one other method listed below.  

Here is a sample of various ways you can use your affirmations to help you get results.

Method 1 – Written Method
  • Write out your affirmations 15 times every morning and every night before you go to bed.
  • Say them out load to yourself in the mirror using you statements.
  • Say your affirmation out loud anytime you feel yourself engaging in a negative though or activity that contradicts your affirmation.
Method 2 – You In The Mirror
Method 3 – The Negative Roadblock

Example: If you are trying to quit smoking, and you feel yourself reaching for a cigarette, say your affirmation out loud “I am living a healthy lifestyle”.

Method 3 – Record Yourself
  • Make a recording of your affirmations that you can play over and over again in the car, or on your iPod.
  • Many people report that falling asleep listening to their affirmations has been very successful.
  • Sing your affirmations.
  • Write out each of your affirmations on individual 3 x 5 recipe cards (one per card). Create several cards for each affirmation. Post the cards in various places where you will see them on a daily basis. 
Method 4 – The Sing Method
Method 5 – Reminder Cards

Examples: Inside a desk drawer, on the bathroom mirror, on the fridge, on your dashboard etc.


Are you eating right for your Metabolic Type?

March 16, 2010


Are you putting the right type of fuel into your body?  

Regular or diesel?

Do you know what happens to a diesel car if you put regular octane gas into it? The result depends upon how much of the wrong fuel you put into the gas tank. If you filled the tank with the wrong fuel, the car may run for about 2 blocks or so, but in a very short time it will quit.  If you filled the tank with ¾ of regular gas and ¼ with diesel gas, the car will run rough for quite a while, but will hopefully work through the regular gas to return to its proper performance level.

Which is the right fuel for you?

The same concept holds true for our bodies. Just like different vehicle types, our bodies do not all have the same fuel requirements.  Our body converts food into energy from food we consume; the same way a car uses gas to fuel it. If you are not putting the right type of food into your body for your fuel converter (metabolism is the process of converting food into energy) the result will be similar to that of the car mentioned above. Your body might run for short bits, and then run out of energy.  

 How do I know if I am Eating Right for My Type?

 Answer these questions: 

  1. Have you ever wondered why other people have had great success with low-calorie diets and you and have not?
  2. Have your food cravings kept you from being able to stick to a diet?
  3. Do you feel satisfied after a meal?
  4. Are you prone to food addictions?
  5. Do you have cravings, especially for sugar?
  6. Do you have frequent and intense hunger?
  7. Do you experience mood swings?
  8. Do you experience some degree of brain fog during the day?
  9. Do you have inconsistent and/or low energy levels?
  10. Are you prone to feeling anxious and depressed?
  11.  Are you prone to addictions?
  12.  Are you prone to being overweight or underweight?

If you answered yes to 2 or more of these questions, then you are probably not eating properly for your Metabolic Type.  Just as each of us are unique in terms of our appearance, likes, dislikes, and emotional needs – different bodies’ needs different foods. The key is to figure out what types of food your individual metabolism thrives on. 

What is Metabolic Typing? 

Metabolic typing is a term used for a diet based on the concept that everybody has individual rates at which they metabolize food. It follows the premise that one man’s food is another mans poison. Metabolic typing helps to explain why there is not one diet that fits all. It is based on research of hundreds of clinical observations by practitioners, working with more than 60,000 people over the past 20 years.  Bill Wolcott is the world’s leading authority on Metabolic Typing™. His focus has been to provide people with a revolutionary dietary technology that enables them to optimize their health and fitness by identifying their own highly individualized nutritional needs, and tailoring their diets accordingly.

What are the Benefits of Eating for Your Metabolic Type? 

 There are several benefits to eating for your Metabolic Type. Most people start to feel better within 2 days of changing their diet. Some of the long term health benefits are: 

 • Natural weight loss without dieting or restricting calories

• Permanent weight loss without struggle, deprivation or hunger

• Achievement of your ideal weight, whether you are overweight or underweight

• Prevention of chronic disease

• Enhanced immunity

• Improved resistance to cold, flu and recurrent infections

• Reversal of chronic or degenerative health disorders

• Slowing of the aging process

Analysing your results – What Metabolic Type are you? 


The  Protein Type

 Typical characteristics of the protein type are: 

• Have strong appetites.

• Tend to think about food a lot, even when not hungry.

• Do not do well with fasting.

• Do not do well if they skip meals – moody.

• When they crave sugar, it only makes them feel good temporarily.

• Eating refined sugar will typically stimulate their desire

   for more sugar.

• Crave fatty, salty foods. These foods tend to satisfy them more than others.

• They will feel hungry most of the time if they eat a low fat or vegetarian type diet. 

 The Carb Type           

Typical characteristics of the carb type are: 

• They have relatively light appetites

• They don’t think of food much, unless they are hungry

• They have a high tolerance for carbs

• They can skip meal, if they have to, and it does not hurt their energy and mood

• They can enhance their feeling of well-being through fasting 

• They typically don’t like meat

• They typically don’t like adding salt to their food

• They love salad

• They fell great after drinking fresh, organic vegetable juice

or freshly squeezed orange juice

The Mixed Type

The Mixed types are the “in-between” types. They can have characteristics of both the protein type and the carb type. 

Every type has a suggested percentage of Protein, Carbs and fats.  Protein Type has a suggested percentages of: 40 percent protein, 30 percent carbohydrates, and 30 percent fat, a Carbo Type might have percentages of: 25 percent protein, 60 percent carbohydrate, and 15 percent fat and a Mixed Type could have percentages of: 30 percent protein, 50 percent carbohydrate, and 20 percent fat.

 Similar to the Metabolic Typing® concept is also Nutritional Typing™ which was developed by Dr. Joseph Mercola. The Nutritional Typing™ approach is similar to the Metabolic Typing® approach. It concentrates on the right food choices for your basic type—Protein, Carb and Mixed. For more information on either Metabolic Typing™ or Nutritional Typing™, you can visit or

Vitamin D and Sun Exposure: Shedding Some Light on The Issue

February 17, 2010

The media and healthcare professionals have highlighted the harms and consequences of exposure to sunlight, however, there are many important benefits to sun exposure as well, which are often overlooked.  Furthermore, sunscreen is often seen as the healthy choice for sun protection, but this also may have harmful consequences that rival those of sun overexposure that people are not aware of.


Sunshine is a vital ingredient for staying healthy and is your best source for essential vitamin D. Sunlight also provides you with numerous other health benefits such as fighting depression. In recent studies, vitamin D has been shown to even protect against several types of cancer.  Vitamin D is also important for proper absorption of calcium and in maintaining strong bones.


We hear a lot about skin cancer due to overexposure to the sun, but did you know that tens of thousands of North Americans die of cancer and other illnesses every year due to inadequate sun exposure and dire levels of vitamin D? In the U.S., the annual cost of treating illnesses due to the lack of sun exposure hovers around $56 billion – and only $6 billion is spent on treating illnesses due to overexposure to sunlight. Of course, it’s true that the sun can cause cancer when skin is exposed to excess amounts, so it’s important to avoid getting sunburned. But don’t avoid the sun altogether as it is still the best source of vitamin D and is better than taking it in tablets!


Most people are aware of the effects of Ultra Violet (UV) rays through painful sunburns, but the UV spectrum has many other effects, both beneficial and detrimental to our health. Darker-skinned people, however, will produce more of the natural skin-protecting substance called ‘eumelanin’, which may offer some protection from the negative effects of UVB and UVA. For starters, it’s important to be UV-knowledgeable; the sun emits ultraviolet radiation in UVA, UVB, and UVC rays and not all rays are created equal. The stratosphere filters out UVC rays, so they are of little concern. UVB rays are responsible for vitamin D production – something your body benefits from. On the downside, UVB rays are also responsible for sunburn and damage to the surface of the skin. These rays cause moles, skin aging and some types of skin cancer. UVB rays only make up a fraction of UV light. Looking at UVA in a “positive light”, these will not cause sunburn but rather a tan and they cause less cancer than UVB rays. UVA rays make up the majority of UV light. Unfortunately, the cancer that UVA rays do cause is the most dangerous – melanoma. It also contributes more to skin aging and DNA damage than UVB rays and often times is less effectively blocked by sunscreens.


Skin cancer represents the most commonly diagnosed malignancy, surpassing lung, breast, colorectal and prostate cancer. But despite what we have been led to believe, a reasonable amount of sun exposure reduces the risk of skin cancer because of the vitamin D stimulated by skin exposure to sunlight.


Another point to take into consideration is that skin cancers have been linked to a large disproportion in the ratio of Omega-6 to Omega-3. Our North American diets are often much higher in Omega-6 and may place us at a greater risk of developing skin cancer. Increasing your intake of Omega-3 is therefore very important to rebalance your Omega-6 to Omega- 3 ratio.


For more information about vitamin D, Omega-3 and Omega-6, as well as more tips for living at your best, check out Dr. Nathalie’s book Wellness On The Go at





Setting goals and shaping your future…with Dr. Nathalie

January 3, 2010

“If you fail to plan, you plan to fail.” Unknown

I often start my Wellness On The Go™ workshops with information about the importance of setting goals.  By a show of hands, I ask the audience to demonstrate how many of them have goals, and whether or not these goals have been documented. Throughout the course of my workshops I have come to recognize that very few individuals actually make up goals for themselves, which quite frankly shocks me. On average, two or three of these individuals will admit to having goals out of the fifty individuals in attendance, and typically only one of these people will actually have their goals written down.  I then ask the group what would happen if I got into my car after the presentation, not knowing my next destination. Where would I end up? Most people laugh and answer “nowhere!”—which is my point exactly. It seems like a silly question to ask, but if we don’t know where we want to go with our lives, where are we going to end up? We spend more time planning our vacations than we do planning our lives.  Why is that?  A goal is nothing but a dream with a deadline. Creating a road map is necessary if we are to become successful individuals.

Ask Yourself…

  • Have I established goals for the next year, 5 years, 20 years?
  • Am I truly living the life that I want to live?
  • Have I made myself accountable for what I want in life?
  • Will my failed goals lead to unwanted consequences?


Our goals drive us, they allow us to shape our future, and provide us with the ability to grow and excel in each of our endeavors. That being said, it is important to remember that in order to achieve our goals we must first document them.  When we do write down our goals something amazing happens; we become creators, creators of our own paths. Remember, what the mind can imagine, it can create: Anything is possible. HOW we are going to achieve our goals at the time of setting them may not be clear, but if reasons come first answers will come second. If you have a big enough WHY, the HOW will manifest itself—you will find a way to make things happen!

“Insanity: doing the same thing over and over again and expecting different results.” Albert Einstein



Ask Yourself…

  • Do I have goals that have been left unaccomplished for an extended period of time?
  • Am I truly making strives towards accomplishing my goals, or am I hindering my own efforts either consciously or unconsciously?
  • Am I willing to look at things differently, so that things can change?
  • Am I open to new ideas or strategies that may positively assist me in the achievement of my goals? Where can I get ideas? Who could help?


Each year on the first of January, I take the time to reflect upon my goals from the previous year. I like to evaluate what I have accomplished, and review everything that has manifested throughout the year. It always makes me smile, how things have unfolded for the goals which had a strong  enough WHY even if I did not really know at the time how I would get them accomplished…amazing how that works! To continue, now that I have reviewed my previous year’s goals, I am ready to set new goals and design a roadmap for the next year’s journey. My successes motivate me to create new goals for the coming year and open up my mind to all the future possibilities.

My Goals, Categorized



  1. Personal development and relationships– What skills do I want to develop? What do I want to learn? What relationships do I want to create?
  2. Career– What do I want to accomplish? What kind of impact do I want to have?
  3. Fitness, nutrition and food for the soul– What level of physical fitness do I want to maintain or achieve? What can I do to improve my eating habits? What practices can I partake in that will cultivate my spirituality? 
  4. Material things and time savers– Have fun with this one – have I been dreaming about purchasing a new car or installing the latest home entertainment system? Or do I want to hire help for household duties, so that I can have more time with my family and friends? 
  5. Economic– What income level do I want to achieve? Are there investments that I would like to make within the next year?
  6. Legacy– What do I want to leave behind?  What do I want to be remembered for?


7 Steps Goal Setting Strategies


  1. Brainstorm each of the categories for 5 minutes, don’t think too hard and allow your thoughts to come naturally.
  2. Next, establish a timeline for each of your goals, whether it be a year, 5 years, 10 years or 20 years.
  3. Decide upon a few goals (three or four from each category) that you wish to focus the majority of your attention on.
  4. Now determine the WHY of each of your top three or four goals.
  5. Decide if the WHY of each of your top three or four goals is “strong” enough—does it empower you enough? If not, pick another goal from that category which does get you motivated and excited.
  6. After that, put your goals through the “SMART” system.


 S – Specific – Is your goal too vague? Specifics help us to focus our efforts and clearly define what we are going to do. Answered by what, why, and how.

M – Measurable – How will you know when you have succeeded? Establish concrete criteria for measuring progress toward the attainment of each goal you set. If you can’t measure it, you can’t manage it.

A – AttainableA goal needs to stretch you slightly so you feel you can do it and it will need a real commitment from you. 

R – Realistic – To be realistic, a goal must represent an objective toward which you are both willing and able to work. Your goal is probably realistic if you truly believe that it can be accomplished.   Set the bar high enough for a satisfying achievement!

T – Time-bound – Do you have a timeline? Putting an end point on your goal gives you a clear target to work towards.

  1. Finally, beside each goal – write one action step you can take this week to get you closer to your goal. (i.e.- If you want to start doing Yoga – Your action step would be to contact the Yoga school you wish to attend, and ask about their classes and schedule.)
  2. Make sure to place your goals in an area of your home, or office, which is frequently visited. The probability of accomplishing your goal(s) is increased when your ambitions are reviewed on a day to day basis.  (Stay tune for my article on vision boards and how you can create a powerful visual tool for your goals).


Finally, have fun with your goal setting – you can do this goal setting session with your partner/spouse or a close friend. Personally, I refer to my goal setting sessions as a shopping list, a shopping list to the universe!  Remember to THINK and PLAY BIG—the more successful and fulfilled you are, the more you will contribute to the people around you and ultimately, to the world. Furthermore, embrace the fact that what we can think about, we can create—leverage the power of your sub-concient to plant the “right” seeds in your brain and watch what can happen!

To living with passion, purpose and a plan!

Dr. Nathalie

Not sleeping well? Tips and Strategies for better sleep!

November 12, 2009

The Importance of a Good Night’s Sleep

Do you have trouble sleeping? You’re not alone. An estimated 3.3 million Canadians aged 15 and older, or about one in every seven people, have problems getting to sleep or staying asleep – contributing to insomnia.   Part of the problem is 80 percent of North Americans say they believe it’s not possible to sleep enough and be successful at their jobs. As a result, 75 percent experience daytime sleepiness and 34 percent say sleepiness interferes with their daytime activities – that’s certainly no way to live.


Sleep is important for a multitude of reasons but mainly to rebuild, repair and recharge your body. When you’re asleep, your immune system is most active and repairs what it needs to while your brain re-organizes your cerebral ‘files’. Without sleep, you get sick in both mind and body.  

Symptoms of Sleep Deficit

• Daytime fatigue

• Poor memory, mental performance

• Irritability

• Depression, apathy

• Heart Disease

• Morning headache, wake-up feeling un-refreshed 

• Heartburn

• Need to urinate in the middle of the night

• Loud snoring

• Diminished sex drive

• Decreased exercise tolerance

• More than five pounds of weight gain in the past year

• Need for stimulants


Why Does Your Body Need Sleep?


Sleep Regulates Hormones and Prevents Cancer

Lack of sleep affects hormone levels. A disrupted circadian rhythm (sleep/wake cycle) may create shifts in hormones like melatonin. Melatonin is made in the brain by converting tryptophan into serotonin and then into melatonin, which is released at night by the pineal gland in the brain to induce and maintain sleep. Melatonin is also an antioxidant that helps suppress harmful free radicals in the body and slows the production of estrogens, which may activate cancer.

 A link between cancer and the disrupted circadian rhythm lies with a hormone called cortisol, which normally reaches peak levels at dawn then declines throughout the day. When you don’t sleep enough, your cortisol levels don’t peak as they should. Cortisol is one of many hormones that help regulate immune system activity, including natural-killer cells that help the body battle cancer.

 Heart Attack and Stroke

Lack of sleep has been associated with high blood pressure and high cholesterol, both potential risk factors for heart disease and stroke. Your heart will be healthier if you get between seven and nine hours of sleep each night.


When your body is sleep-deficient, it goes into a state of stress – creating an increase in blood pressure and production of stress hormones. The stress hormones unfortunately make it even harder for you to sleep. Since reducing stress will allow your body to get a more restful sleep, learn relaxation techniques that will help counter the effects of stress.

 Energy level

A good night’s sleep makes you energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night’s sleep. When you wake up feeling refreshed, and you use that energy to get out into the daylight, be active and engaged in your world, you sleep better that night.


Researchers don’t fully understand why we sleep and dream but a process called ‘memory consolidation’ occurs while we sleep. While your body may be resting, your brain is busy processing your day and making connections between events, sensory input, feelings and memories. Getting a good night’s sleep will help you remember and process things better.


Researchers have found that people who sleep less than seven hours per night are more likely to be overweight or obese. It’s believed that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep.


 Ways to Maximize Your Sleep

  • Listen to white noise or relaxing music
  • Avoid before-bed snacks
  • Avoid grains and sugar.
  • Keep a schedule
  • Create a bedtime routine
  • Maintain a healthy weight
  • Exercise daily
  • Make your bedroom dark
  • Get some sunshine
  • Avoid caffeine after noon

 For more tips on maximizing your sleep, and other tips and tricks for living at your best, check out Nathalie’s book Wellness On The Go at



Omega-3 and Omega-6: Striking the Right Balance

October 19, 2009

Do you remember when you were young and your parents forced you to take fish oil by the teaspoon, saying that it was good for you? Guess what?

They were right! Omega-3 and Omega-6 are called essential fatty acids (EFAs) and are poly-unsaturated fats. Since your body cannot manufacture EFAs, they need to be obtained from the food you eat or the supplements you take. Linoleic Acid (LA) is a primary member of the Omega-6 fatty acids and can be found in leafy vegetables, seeds, nuts, grains, and vegetable oils like corn oil, soybean oil and sunflower oil. Vegetarian diets tend to be very high in Omega-6.

Omega-3 fatty acids have three main types. The first two, EPA (eicosapen- taenoic acid) and DHA (docosahexanoic acid), are both found in cold water fish. Fresh seaweed is the only plant food that contains a significant amount of EPA and DHA. The third type of Omega-3, called ALA (alpha- linolenic acid), is found in oils (like flaxseed), although small amounts can also be found in some nuts and seeds. In order for your body to benefit from DHA and EPA, your body must be able to convert the ALA to DHA and EPA. Your body may not always be able to make that conversion if your organs are not working as efficiently as they should, therefore, the only way to truly ensure your body gets the powerhouse benefits of DHA and EPA is to take it directly in the form of fish oil.

Most North Americans currently consume between 20 and 50 times more Omega-6 than Omega-3, although for optimal health, the ratio should be about 3:1. As you can see from this ratio, most people don’t need to supplement with Omega-6; since they already get enough from their diet.

Science is now pointing to the fact that a major cause of the current high incidence of heart disease, hypertension, diabetes, obesity and some forms of cancer is the imbalance between Omega-6 and Omega-3. Many ailments or diseases can be traced back to a deficiency in Omega- 3 fatty acids, they have been shown to support a healthy cholesterol level along with musculoskeletal, cardiovascular, endocrine and immune system functions. Research shows that imbalances between Omega-6 and Omega-3 fatty acids can increase inflammation, coagulation and the growth of adipose and cancer cells.

Fish oil has also been shown to play a crucial role in weight loss. Fish oils turn on your lipolytic (fat burning) genes, turns off the lipogenic (fat storage) genes and increases the use of fat stores from your adiposities (fat cells).

Other Benefits of Fish Oil Include:

• Promotion of good heart health • Decrease in triglycerides and high blood pressure • Enhancement of circulation • Decrease in depression • Reduction of symptoms of Attention Deficit Hyperactive Disorder • Better memory, learning and help with Alzheimer’s Disease • Reduction of allergies • Clearer skin • Reduction of inflammation from arthritis • Regulation of insulin • Improvement of immune system health • Better women’s reproductive health • Enhancement of vision • Reduction of inflammatory bowel disease

As mentioned earlier, the most efficient way to ensure that you get DHA and EPA is to take it directly in the form of fish oil. While I usually promote the value of getting your nutrients directly from the source, cold-water fish, unfortunately, often contains metals that are harmful to humans, such as mercury. Therefore getting your Omega-3 from fish oil supplements might be a healthier option, especially if you don’t know the origin of the fish you’re buying. Adding Omega-3 to your diet is important. If you opt for a fish oil supplement be very careful of the source.

Look for fish oil that:

 • Is pharmaceutical-grade • Is third party certified for purity and quality • Has an antioxidant blend for freshness and stability • Is free from pesticides and heavy metals such as mercury, PCBs and dioxins • Is custom-made in small batch production

The antioxidant in fish oil is important because it is perishable. The antioxidants are needed so that the fish oil does not oxidize in your body, causing free radicals that are hazardous to your health. High-quality fish oil supplements are stabilized with adequate amounts of antioxidants. To help protect the fat in the oil from oxidation, 400 units of vitamin E is commonly used. For more information about fish oil and Omega-3 and Omega-6, check out Dr. Nathalie’s book Wellness On The Go at

Fats – are you taking enough of the good ones?

July 3, 2009

Macro-nutrients – Fat

Have you noticed that we are, as a population, eating less fat but are fatter than ever? How is that!? We need certain fats for our bodies to function properly. Fats are needed to help form cell membranes, carry fat-soluble vitamins, build tissue, produce hormones, protect vital organs, provide thermal insulation, transmit nerve impulses and, of course, provide fuel. Fats that are not produced by the body are called essential fatty acids (EFAs) and it means that they need to be acquired through diet (see chapter #12 – “The Power Of Omega-3”). But contrary to popular belief, we also need saturated fats. They form an important part of our body’s cell membranes and eating mostly poly-unsaturated fats can have a detrimental effect on the chemistry of those cellular membranes. Read on…

The concept that fats are equally bad for you is outdated information. In their book, Eat Fat, Lose Fat, Dr. Mary Enig and Sally Fallon debunk certain facts about fat! Fat may not be the bad guy everyone paints it to be. Research is changing the way we look at fat. Fats that were once labelled “bad” may have some major health benefits after all. Supposedly “good” fats may not be as great as we once thought!

Types of Fat

Saturated fats

• Saturated fats are found mostly in meat and dairy products. They are also found in tropical oils like coconut and palm;

• Saturated fats are structured with their carbon bonds all occupied by hydrogen atoms making them highly stable;

• They are solid or semi-solid at room temperature;

• They are least likely to go rancid when heated and less likely to form dangerous free radicals.

Mono-unsaturated fats

• Mono-unsaturated fats are found in olives and olive oil, peanut oil, almond oil and canola oil*;

• Because of their chemical structures, they tend to be liquid at room temperature but become solid when refrigerated;

• They are relatively stable and do not go rancid easily with heat.

Poly-unsaturated fats

• Poly-unsaturated fat is found mostly in plant sources: safflower oil, sunflower oil, soy bean oil, corn oil, sesame oil, seeds and most nuts;

• Because of their chemical structures, they remain liquid at room temperature and when refrigerated;

• Omega-3 and Omega-6 are types of poly-unsaturated fats;

• Poly-unsaturated fats become highly reactive when subjected to heat and oxygen, leading to unwanted free radical formation.


• They are produced by bombarding poly-unsaturated oils with hydrogen (hydrogenation) making them “resemble” saturated fats which makes them solid at room temperature and increases their shelf life;

• They are less expensive for the food industry to produce using cheap soy, canola or corn oil instead of the more expensive saturated fat sources;

• Trans-fats can be found in hardened margarines and shortenings, salad dressings, mayonnaise, cakes, cookies, crackers, fried foods and fast foods.

Best choices for cooking are saturated fats (coconut oil and palm oil) and fair choices are mono-unsaturated fats. Poly-unsaturated fats should never be used for cooking, as they are highly unstable when heated and lead to unwanted free radical formation.

 Coconut Oil “Healthy” Facts:

• Coconut oil is 91.9 percent saturated fat – very stable for cooking;

• It’s a high source of Lauric acid which has an effect on the immune system with antimicrobial properties;

• Coconut oil has been shown to increase thyroid activity because of its metabolic effect;

• The body can use coconut oil for energy, efficiently and quickly. Coconut fats are called medium chain fatty acids (MCFAs) and which normally don’t get stored as fat. They are very helpful for weight loss;

• Most commercial coconut oils are not recommended because they are refined, bleached, and deodorized (RBD). Choose virgin coconut oil produced using low-tech and traditional processes.

There are some controversies among experts about the different types of fat. We have long been told that mono-unsaturated fats are the “best” fats, poly-unsaturated fats are the “acceptable” fats and saturated fats should be limited while trans-fats should be completely avoided. The authors of the book, Eat Fat, Lose Fat, are shedding a different light on fats and state that it is the free radicals from the extraction, processing and cooking of the poly-unsaturated fats, not the saturated fats themselves that can potentially initiate cancer and heart disease. This statement should change the way we consume fat. It is cutting edge information that, I believe, will soon become main-stream!